September 20th, 2016 – CrossFit DGA
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September 20th, 2016

Terrific Tuesday!

I just want to say that you all did great yesterday! I am very proud to be one of y’alls coaches. I hope you’re all ready for another awesome day of working out!

This video is a bit lengthy, but take a look at Sara Sigmundsdottir’s workout for a Tuesday!




A. PC- Work to heavy triple in 15 min
**After pulling the bar from the floor and catching the bar in the rack position, sit in the power postion
for 2-3 sec.
**Heels should be in conatct with the ground when you are in the power position and bar in the front rack…
4 sets
Ring Row 8-10 @ 31×2 with palms facing the floor and elbow in line with the shoulder
Deadlift x 6 reps pause 3 sec right below the knee on the way up (same weight as last week)
KB FR Walking Lunge 6 per side
rest as needed
(Sweat Session) Optional
4 sets
KBS (american or russian) 60 sec AMRAP
100m sprint
100m jog (active recovery)
rest as needed


A. Snatch Technique 1st Pull…the bar will not go above your head today-10-12 mins
B. Push Jerk 2 EMOM for 8 mins @ 75% of 1RM
3 sets
8 Back Extensions (you may add weight) plate in front
Double KB OH WL 6 per side
Wall Walk + 30-45 sec HS Hold
3 sets
50′ Death March
BB OH Carry 150′ (you may take a small break @ 75′)

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